Neutral Grip Lat Pulldown
Also known as: parallel grip lat pulldown, close grip neutral lat pulldown, v-bar lat pulldown, twin handle lat pulldown, hammer grip lat pulldown
In SetGrip: Lat Pulldown (Parallel Grip)
Neutral handles with palms facing each other put your wrists and elbows in their most comfortable pulling position and guide the arms down in front of the body rather than flared wide. Many lifters move a bit more weight here than with an overhand bar, which makes it a reasonable pick for your heavier pulldown work.
How to do the Neutral Grip Lat Pulldown
- Adjust the seat height and position yourself facing the cable machine.
- Grasp the handles with an overhand grip, hands shoulder-width apart.
- Sit down and position your thighs under the thigh pads, keeping your feet flat on the floor.
- Lean back slightly and keep your chest up, maintaining a neutral spine.
- Pull the handles down towards your upper chest, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, feeling the contraction in your lats.
- Slowly release the handles and return to the starting position.
- Repeat for the desired number of repetitions.
Tip: Pull the elbows toward your hips, not the bar toward your chin.
Muscles worked
Primary
Lats · Back
The lats pull the upper arm down and in, and you should feel a stretch at the top of the rep and a squeeze at the bottom along the sides of the back.
Common mistakes
- Rowing the bar — a slight lean is fine but if the torso swings past 30 degrees you are rowing, not pulling down; sit tall and let the elbows travel straight down.
- Pulling behind the neck by accident — unless you are deliberately training the behind-the-neck version light with good shoulder mobility, bring the bar to the top of the chest and no further.
- Starting with the arms — initiate by pulling the shoulders down away from the ears, then let the elbows follow.
- Stack slamming on the return — control the bar all the way back up until the arms are straight and the lats are stretched.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Pulldowns go after pull-ups or as the main vertical pull if you cannot do pull-ups yet. Superset with a straight arm pulldown or cable row on the same stack.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Neutral Grip Lat Pulldown work?
The Neutral Grip Lat Pulldown primarily works the lats. It also involves the biceps, rhomboids and delts, which assist the movement and stabilise the joints.
Is the Neutral Grip Lat Pulldown good for beginners?
Yes. The Neutral Grip Lat Pulldown is rated beginner: it uses a cable and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Neutral Grip Lat Pulldown?
If you cannot do the Neutral Grip Lat Pulldown, try the Reverse Grip Plate Loaded Machine Lat Pulldown, the Machine Lat Pulldown or the Standing Cable Lat Pulldown (Full Range). Each of them trains the lats through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Neutral Grip Lat Pulldown, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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